WOD: 26/10/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Dynamic stretching and warm up
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
Option 1
@ 20:00
Emom for 10mins
Odd mins: 3 hang power cleans @ 70%
Even mins: 10 hands off push ups
Option 2
@ 20:00
You have 15mins to get to your 1RM DL
AFTERWOD:
@ 40:00
Option 1
20mins amrap
2 muscle ups / 4 c2b pull ups
4 hspu / push ups
8 Kbs @ 32kg/20kg
Option 2
4 burpees
8 wall ball shots @ 20/14
16 Kbs @ 24kg/16kg
TRAVEL WOD:
3 rounds
400m run
100 squats
50 push ups
CrossFitOM 